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Effective Dryland Workouts for Beginners

Swim training outside the pool is essential for building strength, improving technique, and preventing injuries. Here are three key components to focus on:


1. Resistance and Strength Training

Incorporate resistance exercises to build muscle density and strength, crucial for powerful strokes. Use weights or resistance bands for exercises targeting the core, back, and legs. For example, exercises like squats and deadlifts enhance leg power, while pull-ups and rowing improve upper body strength.



2. Core Strengthening

A strong core supports better swim posture and reduces drag. Engage in exercises like planks, side planks, and exercises that mimic swimming positions and strengthen the abs and lower back. This helps maintain body alignment in water, leading to more efficient and faster swimming.


3. Injury Prevention and Flexibility

Vary exercises to avoid overworking specific muscles, and incorporate stretching routines to enhance flexibility and reduce injury risks. Yoga can be particularly beneficial, offering both strength and flexibility benefits. Stretching post-workout ensures muscle recovery and prevents overuse injuries common in swimmers.



If you or your child are interested in swimming at a high level, let us guide you! We provide expert coaching and can advise on the best nutrition and training strategies to help you succeed. Contact us today to learn more!

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